Crunches are a staple in many abdominal workouts. The move looks simple, but with improper form, you can easily injure your neck or back. The American Council on Exercise explains that if you do crunches too rapidly, you'll engage the hip flexor muscles and cause the pelvis to tilt, which in turn puts stress on the lower back. Jerky movements may also strain the neck. In order to avoid injury, keep your pace slow and your movements methodical.

Lie on your back with your knees bent to a 90-degree angle and your feet planted shoulder-width apart. Use an exercise mat to cushion your back.

Put your hands behind your head with your fingers splayed to cup your skull. Bring your elbows out to the sides until they touch the floor. Draw your shoulder blades back and down. Imagine a string pulling your belly button into the floor to keep your lower back from arching.

Engage your core muscles. Tilt your head forward slightly but keep plenty of space between your chest and chin. Exhale and curl your head and shoulders off the floor very slowly. The key to an injury-free crunch is to keep the motion smooth and fluid.

Keep your lower back pressed into the mat throughout the exercise. Do not strain your neck at the ceiling or push your head up with your hands. Keep your elbows out and your neck relaxed as you bring your ribs to your pelvis to lift your upper back off the mat.

Inhale and lower your upper back, shoulders, neck and head to the floor. Keep your feet, sacrum and lower back pressed into the mat at all times.

Things Needed

Exercise mat

Warning

Talk to your physician before attempting crunches if you have a history of back or neck injury or abdominal trauma.

About the Author

Carolyn Robbins began writing in 2006. Her work appears on various websites and covers various topics including neuroscience, physiology, nutrition and fitness. Robbins graduated with a bachelor of science degree in biology and theology from Saint Vincent College.